Tlhahiso ena e ntle le ea boithati bakeng sa Salone le Lemon Couscous e khethehile ka ho lekaneng bakeng sa k'hamphani. Recipe e boetse e le bonolo ho fihlela esita le ho qala lihlahisoa.
Ha o ntse o kopanya saalmon , u lokela ho e shebella metsotso e 'ngoe le e' ngoe. Litlhapi li ka tloha ho pheha ka ho phetheha ho fihlela li koahetsoe ho chesoa ka taba ea metsotsoana. Litlhapi li lokela ho phehoa ho mocheso oa ka hare oa 145 ° F, e leng sepakapaka, e le hore ho bolelang hore saalmone e pinki bohareng e loketse. U ka etsa recipe ena le li-fillets tsa tuna, kapa mofuta ofe kapa ofe oa tlhapi e tšoeu ea tlhapi. Mofubelu o khubelu kapa haddock o ne o tla boela o be monate sebakeng sena.
Metsoalle ea mokokotlo hase lijo-thollo, empa pasta e nyenyane e atisa ho etsoa Bochabela bo Hare. Ha u hlile ua pheha; u khutlisetsa likhahla tse nyenyane ka metsi a chesang. Ho sebelisa moro oa linku ho na le tatso e eketsehileng ho risepe ena e khethehileng. U ka boela ua sebelisa tlhapi ea tlhapi haeba u ka rata.
Hape nahana ka ho sebelisa meroho e meng kerekeng ena e bonolo. Li-pea tse ling li ka ba monate, joalokaha li ne li ka senya sethopo sa limela ka likhahla tse 1. U ka boela ua e latsoa ka litlama tse ling. Thyme kapa basil kamehla e ntle le litlhapi, haholo-holo saalmone. Kapa haeba u rata lijo tse monate, tsosa pepere e khubelu maqhubu a kenang ho motsoala le ho o fafatsa ka salmon.
Se sebeletse ka sopho e entsoeng ka seropa , salate e tala, le meringues e nang le yogurt e tlaase bakeng sa lijo.
Seo U tla se Hloka
- 1 lemon
- 1 tablespoons oli ea mohloaare
- 1 onion, e khaotsoe
- 1/4 senoelo se tšetsoeng oiee e tala
- 1-3 / 4 linoelo tsa moro
- Likotlolo tse 1-1 / 4 tse hlakileng tsa bo-couscous
- 1 lik'hilograma tsa salmon
- 1 tablespoon oli ea mohloaare
- 1/2 teaspoon letsoai
- 1/8 teaspoon pepere e ntšo
- 1 teaspoon e omisitsoe lehola la dill mane
- 1 senoelo sa morara sa morara, khaola ka halofo
Kamoo U ka e Etsang
- Preheat oven ho chesa.
- Squeeze lero la lemone le tsoang lemon le grate 1 teaspoon sehlaha; beha ka thōko.
- Ka skillet e boima, oli ea mohloaare ea mocheso holim'a mocheso o mofuthu. Eiee onion ho fihlela hamonate, hoo e ka bang metsotso e 4 ho isa ho e 50.
- Hlohlelletsa li-onion tse tala, lero la lemone, le moro oa khōlo 'me u tlise pheha. Hlohlelletsa motsoako oa couscous le lemon, koahelang, tlosa pan ka mocheso, 'me u emelle metsotso e 5.
- Hlatsoa li-fillets tsa saalm ka 1 tablespoon oli ea mohloaare le sebaka, letlalo lehlakoreng, ho broiler pan. Fafatsa ka letsoai, pepere le dill. Roala ka metsotso e 8-10 ka bolelele ba motsoako, 6 "mohloling oa mocheso (kapa, haeba u sebelisa li-fillets tse lokisitsoeng ka serame, ho pheha kapa ho roala joalokaha ho laeloa sephutheloana.)
- Hlohlelletsa litamati tsa morara ho motsoala le ho beha sejana sa lijo. Sebeletsa saalmon ho motsoalle oa setsoalle; fafatsoa ka liphae tse nyenyane tse nang le li-eiee, haeba li lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 504 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 76 mg |
| Sodium | 394 mg |
| Li-carbohydrate | 46 g |
| Fiber Fiber | 4 g |
| Liprotheine | 36 g |